Animal protein is a storehouse of unhealthy saturated fat, high calories, and high cholesterol. A healthier alternative are vegetables rich in protein, which contain all essential vitamins and minerals required. By following a well-balanced diet, meeting the daily protein requirement should not be a challenge.
Vegetables Rich in Protein:
Artichokes
Artichokes are known as a great source of potassium, magnesium, calcium, vitamins and dietary fiber. Artichoke contains the bioactive agents apigenin and luteolin. The total antioxidant capacity of artichoke flower heads is one of the highest reported for vegetables. These vegetables also score high when it comes to protein. One medium artichoke (100 g) contributes 2.89 grams of protein.
Asparagus
This tall, slender, green perennial is quite nutritionally dense. Asparagus is low in calories and is very low in sodium. It is a good source of vitamin B6, calcium, magnesium, and zinc, and a very good source of dietary fibre, beta-carotene, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, rutin, niacin, folic acid, iron, phosphorus, potassium, copper, manganese, selenium and protein, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. One half cup (100 g) of cooked asparagus contains 2.2 grams of protein.
Broccoli
Broccoli is an edible green plant in the cabbage family whose large flowerhead is eaten as a vegetable. The word broccoli comes from the Italian plural of broccolo, which means "the flowering crest of a cabbage".
Broccoli is an excellent source of vitamin C and vitamin K. Raw broccoli also contains moderate amounts of several B vitamins and the dietary mineral, manganese and protein. 100 grams of raw broccoli provides 34 calories and 2.82 g of protein.
Brussels Sprouts
These leafy green vegetables typically look like miniature cabbages. The Brussels sprout has long been popular in Brussels and Belgium, and most likely originated and gained its name there.
Raw Brussels sprouts contain excellent levels of vitamin C and vitamin K, with more moderate amounts of B vitamins, such as folic acid and vitamin B6; essential minerals and dietary fibre exist in lesser amounts. Each ½ cup (100 g) serving of cooked Brussels sprouts offers 3.38 grams of protein.
Brussels sprouts, as with broccoli and other brassicas, contain sulforaphane, a phytochemical under basic research for its potential anticancer properties. Although boiling reduces the level of sulforaphane, steaming and stir frying do not result in significant loss.
Peas
The pea is the small spherical seed or the seed-pod of the pod fruit Pisum sativum. Each pod contains several peas. Pea pods are botanically fruit, since they contain seeds and developed from the ovary of a (pea) flower. Peas are starchy, but high in fiber, vitamin A, vitamin B6, vitamin C, vitamin K, phosphorus, magnesium, copper, iron, zinc, lutein and protein. A 100 gram serving of peas provides 9 grams of protein.
Spinach
Spinach, along with other green, leafy vegetables, is rich in iron. A 180 gram serving of boiled spinach contains 6.43 mg of iron, whereas a 170 gram hamburger patty contains at most 4.42 mg. In a 100 gram serving, providing only 23 calories, spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. It is a rich source of vitamin A, vitamin C, vitamin K, magnesium, manganese, and folate, and a good source of the B vitamins riboflavin and vitamin B6, vitamin E, calcium, potassium, and dietary fiber. One cup of cooked spinach packs 5.8 grams of protein.
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